5.12.2018

Announcements

Mother’s Day WOD – This Saturday – Coffee & Donuts

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:04-:14 Warm Up

400m Run

12 Lunges

6 Inch Worm Step Outs

10 Iron Cross

15 Band Pull Aparts

15 Banded Glute Steps

Left/Right

:14-:17 Set up

:17:21 Metcon Prep

2 Rounds

100m Row

2 Lateral Bar Burpees

3 Toes to bar

3 Wall Ball Shots

:21-:25 Final Prep

:25-:50 Metcon

:50-:60 Cool Down

Metcon

Metcon (AMRAP – Rounds and Reps)

“Mother”

With a Partner AMRAP 25:

500m Row

10 Lateral Bar Burpees (Empty bar)

12 Toes to Bar

20 Wall Ball Shots 20/14

*Split work as desired

*One person working at a time